9.14.2023

WARM UP – MOBILITY WORK

PVC/Foam Roll

Knee/Ankle/Hip/Back/Neck/Shoulder Mobility

Bike 50 cals/400m Run/Monster Walk/Dynamic Warm Up

Dynamic Warm Up:

Inchworm/RDL/Bear Crawl/Knee Hug-Heal to Hip/Spiderman Lunge/Calf stretch scoop

WARM UP WOD:

3 Rounds –

10 Cal Ski

5 Standing Press (45 lb barbell)

5 RDL’s

5 back squats

STRENGTH:

Box Squat – 3×3 warm up – 5×5 cross load

Step Back Lunges – 3×10 each leg

Sorinex Roll Outs – 3×10

GHD – 3×6

CONDITIONING:

RUN SHORT LAP … then complete

21-15-9 of

Wall Ball

KBS

T2B

Run SHORT LAP